Reprinted from the Health District's quarterly publication mailed to district residents (Winter 2005)

The days now are windblown and cold. The sun stays low in the sky, and disappears behind the Front Range so early that 5 p.m. seems like it should be bedtime. Time to wrap up in a blanket by the fireplace for a long winter’s nap.

While many people react to the changes in the seasons, people with SAD find that as the days grow shorter, their ability to function normally declines drastically. They complain of low energy, fatigue, lack of interest in their usual activities, an increase in appetite and weight, and an increased need for sleep.  

If the symptoms of SAD bring hibernation to mind, you may not be far off. Researchers believe that SAD results from the shorter winter day, and the resulting lack of light – the same factors which trigger hibernation in our wild counterparts.         

While researchers aren’t yet sure of the exact mechanism involved with SAD, research does show that light has an effect on brain hormones and function. It may be that the “biological clocks” that regulate our sleep, mood and activity levels are actually set by the amount of natural light we encounter visually. 

People with milder symptoms of the winter blues may get relief by making a few simple changes to their daily routine. It is very important to schedule daylight exposure into your day when possible, especially if it is dark when you leave home and dark again when you return. Taking even a 30-minute walk at noontime can help you “wake up” to normal mood and activity levels. Exercise is also recommended, since it can be a powerful remedy for depression.  

For those with more severe SAD, a number of treatment choices are available. Light therapy, or the exposure to bright, full-spectrum artificial light such as light boxes and visors, is a primary treatment strategy. A combination of light therapy and antidepressants may provide the best overall outcomes. Exposure to bright light that is not full-spectrum, such as regular office or home lighting, may also be helpful. However, it is hard to achieve the level of brightness that may be necessary to treat SAD with typical lighting devices. Psychotherapy for depression may also be helpful.  

If you think that you may suffer from winter depression, see your family doctor or mental health professional. Self-diagnosis of SAD is discouraged because depression may have many nonseasonal causes, such as a physical problem, family history of depression, or a reaction to significant life circumstances that need to be addressed. Assessing the underlying causes of depression is key to choosing the correct treatment.

For people who are mildly affected by the seasons, it may help to accept that our bodies are tuned to our environment, and to adapt to a slightly different energy level and lifestyle during the winter. For those with more severe SAD, getting help now is key.

Regardless of the season, if you are depressed or know someone who is, help is available. Call Connections at 221-5551 for a free referral to a mental health professional who recognizes and treats depression and SAD. 

Lin Wilder, MA, LPC, is the co-coordinator of the Connections program.